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30-Minute Bodyweight Tabata Workout (No Equipment)

No equipment needed for this fast-paced, bodyweight Tabata workout! There are four Tabata supersets in this workout, with options for high impact or low impact exercises. This is a quick and effective bodyweight Tabata workout that will challenge your muscular endurance and burn calories.



 

Build total body strength, raise your heart rate and burn calories at home with this Bodyweight Tabata Workout.

If you like quick and effective HIIT workouts (like this 10-Minute Cardio Kickboxing Tabata Workout), you’ll love this 30-Minute Bodyweight Tabata Workout!

Tabata training is a form of high intensity interval training that encourages you to work as hard as you can in a short amount of time. A true Tabata workout is typically formatted in 20 second intervals of work followed by 10 second intervals of rest.

Two women performing a loaded squat in a bodyweight workout for women. Best bodyweight workout for women in a Tabata format.

Bodyweight Tabata Workout FAQs

What Is A Tabata Workout?

Tabata training is a form of high intensity interval training (HIIT). In a Tabata workout, you give your max effort for a short amount of time, followed by a brief rest. “Tabata” training is named Dr. Izumi Tabata who discovered the benefits of this type of training back in the 90s. His research found that training for short, intense periods of time was more effective in boosting aerobic and anaerobic capacity than training a moderate intensity exercise for an hour-long period.

Is Tabata Training Good For Weight Loss?

Tabata style workouts are short, intense and effective. This stye of training offers an effective way to raise your heart rate and spike your metabolism for weight loss.

Bodyweight Tabata Workout At Home lateral bound

A fast-paced, cardio workout at home that burns calories, sculpts your total body and improves coordination and flexibility.

Add a cardio workout like this one to your exercise routine 1-2 times a week.

Workout Equipment:

No equipment, just your bodyweight.

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woman performing a squat jump in a full body tabata workout

Workout Instructions:

Follow along with the guided Bodyweight Tabata Workout on YouTubeled by certified personal trainer Lindsey Bomgren. 

Your Workout Looks Like This:

  • 4 Tabata Circuits (one bodyweight Tabata exercise per circuit)
  • Timed Intervals, Tabata-Style (20 seconds of work, 10 seconds of rest)
  • Repeat the Same Exercise x8 Sets (4 minutes of work)
  • Core Burnout (complete a 40-second core burnout exercise at the end of each circuit, then rest for 20 seconds before moving onto the next Tabata circuit)

Workout Outline

TABATA ONE:

  1. Squat Jacks
  2. Core Burnout: Squat Hold Burpee

TABATA TWO:

  1. Push Up Plank Jack
  2. Core Burnout: Prone Superman Back Flys

TABATA THREE:

  1. Lunge Jumps
  2. Core Burnout: Army Crawl and Plank Knee Drives

TABATA FOUR:

  1. Lateral Squat Jumps
  2. Core Burnout: Low Plank Dolphin
two women performing lunge jumps in a no equipment full body tabata workout

Prefer to Watch On YouTube?

youtube icon Tabata Workout

8 Bodyweight Tabata Exercises

Squat Jacks

Targets: Legs, glutes, quads, hamstrings, outer glutes (side butt), inner thighs, calves and core.

one woman performing squat jacks and one woman performing low impact squat heel taps as part of a bodyweight tabata workout at home

How To Do Squat Jacks

  1. Start in an athletic stance or loaded squat position, with your feet shoulder-width distance apart and a slight bend in your knees.
  2. With your chest upright and your core engaged, “jack” your feet out into a wide or sumo squat stance (feet are wider than your shoulders).
  3. Land softly in a low squat, touching the ground with your fingertips if you can.
  4. Then “jack” your feet into a narrow stance, feet together as you stand tall. Think, wide at the bottom, narrow at the top.

Modification: Option to make this low impact by performing squat heel taps, alternating a step out and tap in.

Squat Hold Burpee

Targets: Every muscle group in the body — legs, glutes, quads, arms, shoulders, back, abs and core.

two women performing a squat hold burpee in a bodyweight HIIT workout

How To Do A Squat Hold Burpee

  1. Start in a high plank position, shoulders stacked over wrists, core engaged. Hold this high plank position for a three-count.
  2. Then step or jump your feet outside of your hands, landing in a low squat position. Hips go back and down, as if you’re sitting in a chair. Option to raise your hands overhead. Hold a low squat for a three-count.
  3. Replant your hands to the mat and step or jump back to high plank position.
  4. Return to the starting position and continue to alternate three-count holds of high plank to low squat.

Push Up Plank Jack

Targets: Upper body muscles – chest, shoulders, triceps, abs, core and inner and outer thigh muscles.

two women performing a push up plank jack as part of a no equipment workout at home

How To Do A Push Up Plank Jack

  1. Start in a high plank position with your shoulders stacked over your wrists, weight evenly distributed amongst all 10 fingers. Pull your kneecaps up towards your belly, feet hip-width apart. 
  2. Hold this plank position, maintaining a straight line with your body, gaze slightly in front of you.
  3. Lower your body down towards the mat, leading with your chest as you perform a push up. Elbows fall back towards your body.
  4. Once at the bottom of your push up, exhale as you push back up into high plank position 
  5. Hold high plank as you “jack” your feet out wide, then jack them back to center, returning to the starting position.
  6. Repeat the sequence of one push up to one plank jack.

Modification: Modify the push up by dropping to your knees or adding an incline. Make the plank jack low impact by performing alternating plank toe taps, tapping a foot out to the side before returning it to center and tapping the opposite foot out to the side.

Prone Superman Back Flys

Targets: The entire posterior chain (or backside of your body).

The superman exercise strengthens your back muscles, back extensors, glutes and hamstring muscles to increase overall core strength. Adding the lat pull also engages the upper back muscles.

one woman performing superman rear flys and one woman performing bird dog as a modification in a bodyweight workout at home

How To Do Prone Superman Back Flys

  1. Lie face down on a mat or flat surface with your legs straight out behind you. “Goal post” your arms, bending both elbows to 90 degrees, elbows in line with shoulders. Keep your neck in a neutral position by looking down towards the floor.
  2. Take a deep breath and engage your core muscles to lift your arms and chest off the ground simultaneously.
  3. Hold the top position for a second, squeezing your glutes and lower back muscles to keep your chest lifted.
  4. With control, lower your upper body towards the mat, returning to starting position.

Modification: Perform a bird dog exercise, extending opposite arm and opposite leg away from each other in a quadruped position.

Lunge Jumps

Targets: Legs, glutes, quads, hips, hamstrings, calves and core.

two women performing lunge jumps as part of the best bodyweight Tabata exercises

How To Do Lunge Jumps

  1. Start standing feet hip-distance apart, slight bend in your knees and core engaged.
  2. Jump your right foot back into a reverse lunge, aiming for 90-degree angles in each knee.
  3. Then, perform a “lunge jump” by exploding up from the split lunge position, jumping with enough force to propel both feet off the floor as you switch your stance mid-air (left leg back, right foot forward).
  4. Land softly in the reverse lunge position and power back up to continue this explosive movement.

Modification: Option to make this low impact by performing alternating step back lunges or 2-pulse lunge jumps.

Army Crawl And Plank Knee Drives

Targets: Total body — shoulders, chest, triceps, back, core, legs, glutes, hamstrings and quads.

two women performing an army crawl with plank knee drives as part of bodyweight Tabata training

How To Do An Army Crawl With Plank Knee Drives

  1. Start in a high plank position with your shoulders stacked over your wrists; hands shoulder-width distance apart. Pull your kneecaps up towards your belly and push your heels towards the wall behind you.
  2. Hold this position, maintaining a straight line with your body, gaze slightly in front of you.
  3. Drop one forearm to the mat. Follow by dropping the other forearm to the mat so you are in a low plank position with your shoulders stacked over your elbows.
  4. Perform two knee drives, pulling your left knee towards your left elbow and then your right knee towards your right elbow (similar to performing a mountain climber).
  5. Then, place your right palm on the mat, then your left palm, pushing yourself back up into a high plank position. 
  6. Once in high plank, perform two knee drives (again pulling each knee to elbow).
  7. Repeat this high plank to low plank pattern with knee drives.

Modification: Option to omit the plank knee drives and perform an army crawl from a modified, kneeling position.

Lateral Squat Jumps

Targets: Legs, glutes, quads, hamstrings, calves and inner and outer thighs.

two women performing lateral squat jumps as part of a no equipment Tabata workout at home

How To Do Lateral Squat Jumps

  1. Stand with feet shoulder-width distance apart, or slightly wider. Engage your core and bend your knees as you lower your hips down into a loaded squat stance.
  2. Hold this loaded squat stance as you push off your right leg to laterally jump or bound to the left.
  3. Land softly in the loaded squat position.
  4. Then, push off your left leg to laterally jump or bound to the right.
  5. Repeat this side-to-side pattern while holding a loaded squat.

Modification: Option to make this low impact by performing lateral squat taps.

Low Plank Dolphin

Targets: Shoulders, chest, back, upper abs, lower abs, core, legs, glutes, quads, hamstrings and calves.

one woman performing a low plank dolphin and one woman performing rolling knee taps from a low plank position in a bodyweight workout

How To Do A Low Plank Dolphin

  1. Start in a low plank position, forearms on the mat, shoulders stacked over elbows, core engaged.
  2. Pike your hips up. Engage your core and push through your forearms to drive your hips up towards the ceiling. Keep legs straight and think “nose to toes.”
  3. Then, return to low plank position (“nose to fingertips”).

Modification: Option to perform a low plank hold or rolling knee taps from a low plank position.

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30 Minute Total Body Tabata Workout At Home

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10 comments
  1. I did this workout in a TN library parking lot while my daughter took a test for her boating license. #priorities

  2. Holy Tabata! Loved it. However, I did this in Colorado on vacation at 6000 ft above where I live. Need some oxygen after this workout 😂

  3. Hi Lindsey! I’m writing to you from Madrid, Spain. I have 3 children and 45 years old. Two years ago I decided to get in shape and since then been doing strength exercises weekly. I’ve been training with you for 3 months now and that”s when I’ve seen the most changes in my whole body!! I’’ happy for that! Thanks for all your work, very good teamwork! Congratulations!

    • Jessica! This makes me so happy, thank you for sharing!! I’m so glad you are feeling strong and seeing results. I hope you are proud of all your hard work! Keep up the great work and keep coming back for more at home workouts! -Lindsey

  4. I love your workouts! Can’t wait to try this one out and good for you for killing this workout at 3.5 months postpartum!! That is no easy feat!

    • Thanks for checking out the workout Kathleen and so glad you love it! This sure is a tough one and I may have had to take some extra breaks! Just glad to be moving and feeling like myself again! Thanks so much for following along! xo-Lindsey